Do you think this routine can do wonders for chest?

[Yarg!]

Hi, yesterday I was thinking of new routines that I could do for chest once I am done with 5x5. Then this routine occured to me:
Mind you I am only going to list the chest excersises.

Monday
Incline Bench 10,8,6
Incline flies; 2x8

Tuesday
Any other body part
Or rest

Wednesday
Any other body part
Or rest

Thursday
Flat Bench 10,8,6
Flat flies 2x8

Friday
Any other body part
Or rest

Saturday
Any other body part
Or rest

Sunday
Decline bench press 10,8,6
Decline flies 2x8

Then take 2 days off or do other body parts then start with inclines again. Do you think you this routine can give you lots of benefits? Comments welcome.

 

[kingc_79]

it is low volume but still...why would you do chest 3x wk? and what does the rest of your routine look like?

 

[louden_swain]

Train chest no more than twice per week. Remember, your delts are taking one hell of a beating, especially when you train them on another day.

 

[Yarg!]

hmm.. yeah good point, better move the gaps between to 3 days a week. But do you think the concept is good? Its laid out so that the 3 main regions of the chest are worked hard on an idependant day each time. Thanks a million for your comment Swain, its always good when my question threads are answered by you.

 

[jeremys]

1. keep it 1

2. for the love of god dont do flyes

3. nothing will 'do wonders'. you get in what you put out. dont hope and guess something will work. bust your ass, eat, and reap the benefits

4. good luck

 

[PlatnumKowboy]

The pecs are one muscle there isn't an upper, lower, middle, inner, or outer pec. People respond differently to the movements is what I've noticed. Some swear by flat others say inclines are the best. So by figuring out what your chest responds to you'll be better off imho.

 

[RusPA81]

hmm.. yeah good point, better move the gaps between to 3 days a week. But do you think the concept is good? Its laid out so that the 3 main regions of the chest are worked hard on an idependant day each time. Thanks a million for your comment Swain, its always good when my question threads are answered by you.

What are you goals? If you are bulking or strength building there is no reason to isolate your chest into 3 different parts. Stick with either just flat, just incline or rotate both. I have never really been a big fan of declines. I see them more as an ego booster more then anything else.

 

[Yarg!]

My goals are both bulking and strength. And by the "working wonders " thing I meant with proper diet (eating like hell), hard work and rest ofcourse. And whats so bad about flies? Thanks for the replies guys.



PS. Oh and I am planning on training triceps and maybe some delts with chest.

 

[JOKER47]

2. for the love of god dont do flyes

 

[jeremys]

My goals are both bulking and strength. And by the "working wonders " thing I meant with proper diet (eating like hell), hard work and rest ofcourse. And whats so bad about flies? Thanks for the replies guys.



PS. Oh and I am planning on training triceps and maybe some delts with chest.

whats so bad about flies??

how about..whats so good about flies?

i dont think i've ever seen a less productive exercise. well i dont know. its a race between them and kickbacks

 

[RusPA81]

whats so bad about flies??

how about..whats so good about flies?

i dont think i've ever seen a less productive exercise. well i dont know. its a race between them and kickbacks

Yeah, I agree that flies are pretty functionless, but I do them sometimes just for fun and to work on my sexy beach muscles.

 

[jeremys]

Yeah, I agree that flies are pretty functionless, but I do them sometimes just for fun and to work on my sexy beach muscles.

haha i think all of us have been guilty of doing that at one time or another

 

[Yarg!]

If not flies then what is a good outer pect excersise?

 

[jeremys]

dont think of the pec as 'parts'. this may be hard to do, but forget about isolation and high reps/high sets. instead, consider heavy compound movements. for chest, all you really need is incline bb/db and/or flat bb/db lifts.

 

[RusPA81]

dont think of the pec as 'parts'. this may be hard to do, but forget about isolation and high reps/high sets. instead, consider heavy compound movements. for chest, all you really need is incline bb/db and/or flat bb/db lifts.

I definately agree. You can prioritize certain parts, or switch more focus to one part or another, but there really is no such thing as pure isolation. Try doing wide grip bench presses if you really want to focus on outer chest. Flies do not build mass and are more of a shaping exercise.

 

[AlbinoAssassin]

That routine has you doing chest on consecutive days. Why? If you aren't generating enough intensity to get your chest sore to the point that you can't even think about training it the next day you need to change something. Either up the volume or the intensity, maybe both in small increments. You have to cause an overload and adapt to that overload to grow. I would increase the volume and intensity and only hit chest once a week. Good luck whatever you decide!